According to the National Institutes of Health, about 30% of folks have trouble sleeping. Not getting enough sleep can impair our cognition and function as much as being drunk, age us prematurely (shortening those precious teleomeres faster than needed), make us fat, impair our glucose metabolism and overall, reduce a thirty year old to the cognitive function of your average eighty year old. Is that what you want out of life?
If you have trouble sleeping, here are some ‘sleep hygiene’ steps that may help:
1. Keep a routine. No matter how tempting it is to stay up late on weekends and sleep in over holidays, resist the urge. Your brain appreciates routine and will respond by letting you feel sleepy on schedule.
2. Keep it dark. We make the sleep hormone melatonin when it is dark. Even a night light or illuminated clock can lower your levels. Falling asleep watching TV or with a light on can lessen sleep quality. Room darkening shades or drapes can help as will pointing clocks away from your face while you sleep. If you get up in the middle of the night, try not to expose your eyes to light. Some find a red night light or red light flashlight for those nocturnal bathroom trips to be helpful in being able to get back to sleep.
Restrict computer and TV use at night. For at least an hour before bed, no screen time. Lit screens have blue light that signals your brain to wake up. If you just must work late, check out f.lux.com. This free program uses your computer clock to start lowering the blue light component of your screen as your bedtime approaches.
3. No stimulants. Limit coffee, tea and soda to the morning or at least to no later than lunch. Chocolate and some medications may all disrupt sleep. Check with your prescriber about medications and limit the chocolate to early in the day.
4. Exercise. 30 mins. of exercise a day is the recommendation and, since it can be stimulating, should occur early in the day.
5. Warmth and comfort. Warm herbal tea, a hot shower and soft bed clothes all help put your brain into the right mood for sleep. Research shows most find the best room temperature for a sound slumber is 65 deg. F. A mattress you find comfortable is a worthy investment. Experts say the structure of the mattress can require replacement after about 10 yrs. If your not sleeping as well as you used to, maybe it’s time for a new one.
6. Quiet before bed. Spend the hour before bed doing something quiet and restful. Read a book, listen to music, knit or draw.
7. Eat early. Eating within an hour or two of bed will stimulate digestion which can make you more alert. Pass on the late night snack and your sleep and waistline may improve.
8. No alcohol. Although the immediate effects of alcohol can make you feel drowsy, a few hours after the drink, it acts like a stimulant,, thus making it hard to stay asleep.
9. Sips and Scents. Drinking some camomile tea as you get ready for bed can induce a sleepy state as can spritzing your pillow with some essential oil of lavender. I use rubbing alcohol in a clean empty spray bottle mixed with 10-20 drops of lavender oil and spray the pillows as I make the bed in the morning. When the scent dissipates in 2 or 3 days, spray again.
10. Don’t go to bed stressed. Easier said than done, I know. What they say about not going to bed angry is true. If you can’t talk out your problems, journal them or write a letter (you don’t need to send it) to whomever or whatever is the cause of your stress. If all else fails, find something that makes you laugh. Playing with a pet or reading a funny book can bring the stress hormone cortisol down and allow sleep to win.
Sleep can be elusive and it may take all of the tricks mentioned plus help from your healthcare provider to get what you need. I would love to see our national dialogue on sleep change from bragging about how little sleep you can function on to shared empathy and support for those plagued by insomnia. Making sleep a health priority is in all of our best interests.
